Power Workout # 3
Power Workout #3 Zoefitness, LLC Warm Up: 12 inch box Step Ups with 5 to 10 pounds dumbbells. As you step up bring the weights up over head. Box Jumps: 12 inch Land with knees bent and then, stand up. Step down alternating legs. 20 total, step down leading with each leg 10 times. Using towel, under 1 foot: standing square slide towel to the front, then back, to the side and back, then to the rear. Repeat this 10 times to each direction. Switch legs. Lunge with 10 pound dumbbells. From lunge position go into
Running Drills
The internet is great, if you can find the time, you can find what you're looking for. These exercises I generally Rx for increased running speed and performance. Thank you! Great minds think alike! The by-product: Great Athletes!
Indoor Workout for the Week: Tempo/V02
If you're trapped inside because of weather, or it's just too dark after work, try this one on for size. Tempo/Vo2 Set Warm Up, Cool Down and Recovery sets are all done in a39 x 19 with 100 to 120 rpms. This workout consists of 4 sets. Each work set is followed by a 5 minute recovery. Warm Up for 15 minutes. Bring the gears up to a 53 x 19, as well as your RPE which should be a 5 -7 on a 10 point scale, HR should be Zone 3, hold this for
I may as well get used to it
I'm never going to be done painting. Today, yes, paint.. and Swim Here's the Workout: Warm Up 150 Swim 300 Pull 150 swim 500 Kick Set W/Fins: 2 x 50 Sweet Spot R/L 200 x 30 seconds ON/OFF freestyle kick with board 50 Reverse Fly 50 Reverse Back Stroke 5 x 150 75% Effort RI: as needed 100 7 kick switch with fins 100 3 kick switch with fins 100 Swim 200 Pull Cool Down Float
Power Workout: Week 2
Power Workout Week 2 Zoefitness, LLC Warm Up: Jump rope 60 seconds 1 legged leg press x 20 1 legged hamstring curl 1 legged quad extension Repeat 3 x Step Ups: 1 foot step: holding 10 pound dumbbells. Lateral Step Ups: straddle step and jump up, and back down. Step Ups: Leaving leg on step, opposite leg in hip extension with toe box on ground; comes up into hip flexion: Repast to opposite side. Do with 5 pound dumbbells and add opposite arm punch across body adding rotation (with opposite leg in hip flexion) Repeat Super Set 3x Squat Jumps: In a
Power Workout; Week 1
Power Workout Week 1 Zoefitness, LLC Warm Up: 1 legged leg press 1 set of 20 to each leg. 1 legged hamstring curl 1 set of 20 to each leg 1 legged leg extension 1 set of 20 to each leg Step Ups: Step up each leg 10 times. 1 foot step Lateral Step Ups: Straddle Box and Jump up to box(step on ground) Step Ups: Leaving leg on step, opposite leg in hip extension with toe box on ground; comes up into hip flexion: Repeat to opposite side Repeat Super Set 3 times 1 minute jump rope Plank Lunge: first practice
12.5.2011 Indoor Workout for the Week: Tempo/Sprints
Warm for 10 minutes: within the warm up do 5 x 10 second FORM sprints, working on gently transitioning to standing position and lifting pedals over to 3:00 position. Build to Zone 3 and then, Add Resistance and Sprint ALL out for 10 seconds. Settle back into Zone 3 for 5 minutes and finish set with 10 second all out sprint. Recovery: 2 minutes Repeat Main Set for a total of 4 times. Cool Down.
Indoor Bike Workout for the Week
Have you bought a pair of rollers yet? No silly, not the ones for your hair. Nothing beats recovering from sliding out on the trail! Indoor Workout for the week: 100-120 rpms w/u 10 minutes in 39 x 17 Bring it up to 53 x 17 and gradually increase: 53 x 15 53 x 14 53 x 12 30 seconds ON/OFF ON: 53 x 12 OFF 39 x 12 Repeat 10 times. 5 minute Recovery in a 39 x 17 Power Pyramid: Amp it back up to a 53 x 15 hold for 60 seconds 53 x 14 hold for 60 seconds 53 x 12